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Packed with warm spices and hearty oats, these Healthy Pumpkin Oatmeal Bars are the perfect snack, breakfast, or dessert. High in protein, low in sugar, these are sure to become your go-to fall treat (or any time of the year).
Pumpkin Oatmeal Bars
With the arrival of Fall, it’s time to bring out the warm, comforting flavors of pumpkin spice!
These Pumpkin Oatmeal Bars are soft, moist, and delicious while also being packed with nutrition. Made with whole grain oats, flaxseeds for healthy fats, naturally sweetened with applesauce, and spiced with warm, cozy flavors, they’re a nutritious treat.
What makes this recipe special is the optional addition of lentils! They blend into the batter and add protein, fiber, and iron without changing the flavor, so even picky eaters won’t notice. If you’re not sure about the lentils, you can leave them out—the bars will still be delicious..
And if you’re looking for more pumpkin breakfast ideas, try this pumpkin pie oatmeal, pumpkin chia pudding, or pumpkin pie yogurt!
Table of Contents
Ingredients
- Rolled oats – While you can purchase oat flour, making it at home is so easy and much cheaper! You can also use quick oats.
- Pumpkin – you can use homemade or canned pumpkin puree. If using the latter, be sure it is NOT pumpkin pie filling which contains sugar.
- Ground flaxseeds – A great source of healthy fats, protein, iron, zinc, and fiber.
- Red lentils – One of the top foods to serve to babies as they’re a great source of iron, fiber, and protein. There’s no need to pre-soak. You can also leave out and add more oats, if preferred.
- Milk – use whole fat cow’s milk as babies and toddlers need all the fat for proper brain development. You can substitute with non-dairy alternatives, like almond or coconut milk.
- Pumpkin spice – used to bring warm flavors to these bars. It’s easy to make your own pumpkin pie spice at home or you can grab one from the store.
- Cinnamon – although it’s included in the pumpkin pie spice, I encourage you to add extra!
- Unsweetened applesauce – Use store-bought or homemade applesauce. You can also substitute with equal amounts of mashed banana. If you desire a sweeter treat, see suggestions below.
- Chocolate chips – Add a touch of indulgence and complement the hearty and slightly nutty taste of these pumpkin oatmeal bars. Leave out for babies under 2.
- Pecans – I just love the combination of pumpkin and pecans. Be sure to finely chop for babies. You can substitute with walnuts if you prefer, or leave out completely.
Step-by-Step Instructions
Step 1: In a large mixing bowl, combine ground oats, spices, baking powder, and ground flaxseeds.
Step 2: Add cooked lentils, pumpkin, milk, applesauce, and vanilla into a food processor/blender and process until smooth.
Step 3: Combine wet and dry ingredients. Fold in pecans or any mix-ins of choice.
Step 4: Fold in chocolate chips, pecans, or any of your favorite mix-ins.
Step 5: Pour batter into a 9 inch square pan (lined with parchment paper).
Step 6: Bake for 20-25 minutes. Cool before slicing!
How to Adjust the Sweetness of Pumpkin Oatmeal Bars
I highly suggest trying this recipe with just the maple syrup first time around. You can even leave it out if serving to your baby. You can always top with mashed or pureed fruit, or date syrup.
If you want to sweeten these up more, try adding:
- up to 1/3 cup maple syrup
- 4-5 medjool dates (be sure to soak in hot water to help soften before blending)
- 1/3-1/2 cup of chocolate chips
Recipe Tips
- I recommend cooking the lentils ahead of time so it’s one less thing to do the day of. You can also cook up a large batch and enjoy throughout the week! It keeps in the fridge for 5-7 days and freezes well, too.
- Also ground a large batch of flax seeds (I like to use this tool) and keep in the fridge/freezer to extend shelf-life.
- Bake ahead of time, if possible! These pumpkin oat bars actually taste better with time as the warm spices become more pronounced and all the flavors meld together. You can’t really taste all those yummy fall flavors right out of the oven. So if able, I suggest making this at least several hours prior to enjoying.
Storage Suggestions
Transfer to an airtight container and keep in fridge for up to 5 days. The texture will become more dense so rather than eating straight from the fridge, I suggest bringing to room temperature or reheating briefly in the microwave (30 seconds or so) or the toaster oven.
You can also freeze for up to 3 months. I like to use the same method as for freezing muffins. That way, you can easily pull out however many you need.
Thaw in the fridge and bring to room temperature. If you want to reheat, again, do so briefly.
Frequently Asked Questions
Make sure to use certified gluten-free oats to ensure they haven’t been processed in the same facility with gluten-containing grains.
Yes! I used flaxseeds because so many of you have been requesting egg-free recipes. However, if there’s no egg allergy, I do recommend replacing with 1 egg as the bars will be more moist.
Simply leave out the flaxseeds and add the eggs to the blender along with the other wet ingredients.
More Pumpkin Recipes to try
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Healthy Pumpkin Oatmeal Bars
Equipment
Ingredients
- 1/2 cup dry red lentils, (95g uncooked, 200g cooked and weighed after cooled), see note
- 1 cup water
- 2 cups (200g) rolled oats
- 2 teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 2 tablespoons ground flaxseeds
- 1 cup (230g) canned pumpkin
- 1 cup whole fat milk
- 1/4 cup (55g) unsweetened applesauce
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
Optional
- 3-4 soft medjool dates
- 1/3 cup (40g) finely chopped pecans
- 1/3-1/2 cup chocolate chips
Instructions
- Add lentils and water in a medium pot and bring to a boil. Reduce heat to low, cover, and cook for about 10 minutes, or until lentils are tender. Cool.
- Preheat oven to 350 degrees Fahrenheit. Line a 9×9 inch baking pan with parchment paper for easy removal. Set aside.
- Pulse the oats in a food processor/blender until it turns into flour. Pour into a large bowl and combine with pumpkin pie spice, cinnamon, baking powder, and ground flaxseeds.
- Add cooled lentils, pumpkin, milk, applesauce, and vanilla extract into the food processor/blender and process until smooth.
- Pour into the bowl with the oatmeal mixture. Do not overmix. Fold in pecans and chocolate chips if using.
- Pour the batter into baking pan. Bake 20-25 minutes until the center is set and the inserted toothpick comes out clean.
- Allow for it cool in the pan for about 10 minutes before transferring to a cooling rack. COOL COMPLETELY before slicing.
Just wondering if it’s okay to grind half of the oats into flour and the other half leave as rolled oats to increase the chewiness, so it taste more like a muesli bar?
I haven’t tried but I imagine it will work!
Made these for my husband’s birthday who doesn’t typically like dessert. He loved these. I made them with chocolate chips. I’m a nursing mom and huge snacker, these were perfect for some quick healthy calories and my toddler enjoyed them, too. We used the leftover canned pumpkin to make the No Bake Pumpkin Balls and It was the amount!
Thanks for sharing! It makes me especially happy to hear these are nourishing YOU during such a special (and busy!) time when you need all the extra nutrition!
I tried this with my 13 month old baby and we bits loved it. Very tasty and nutritive. I will do it again ☺️
Yay!! Thanks for sharing!!!
Extremely moist and very unsweetened with just the 2T maple syrup- definitely better with chocolate chips added, and/or honey drizzled on top! I might try putting a cream cheese frosting next time…
All of your meals are the best!
This is SO encouraging! Thank you so much!
Like most recipes by Min, this was delicious! I followed the recipe closely and they turned out great. Added 4 dates into the magic bullet and used pecans and chocolate chips (which I was skeptical about) but they turned out fantastic!
Can I use store-bought oat flour instead? Would it be the same amount?
Sure! yes!